9 Natural Ways To Boost Testosterone Levels

If you’re looking to naturally boost your testosterone levels, there are several methods you can try. From making dietary changes to incorporating certain exercises into your routine, these natural approaches can help improve your overall health and increase testosterone production.

Low testosterone levels is a significant problem for millions of men… and this problem only seems to be getting worse.

Studies are showing that the numbers of men seeking testosterone replacement therapy (TRT) has “increased 3-fold over the last 10 years”. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5422691/)

There are several reasons for this and we’ll look at them further down this article.

Natural Ways To Boost Testosterone Levels
Click to Discover Natural Ways To Boost Your Testosterone Levels

Natural Remedies VS TRT Treatments

For now, it’s important to know that testosterone levels can be boosted naturally or you could go to a doctor and get testosterone replacement therapy (TRT). The difference between the two is that natural remedies will require you to change your habits and these changes will take time to yield results.

The results you’ll get from TRT is much faster. A doctor will do a blood test and you’ll either be given a patch, or gel, or an injection to boost your testosterone levels.

While TRT will yield faster results, ‘artificial’ ways of treating low testosterone merely addresses the symptoms. It’s temporary.

Natural ways address the root causes of the problem – which makes it a more long-lasting solution to the issue. It’s always best to try the natural methods first and see how you feel before going for TRT treatments.

Low Testosterone Symptoms

Some of the most common symptoms of low testosterone are:

  • Depression
  • Erectile dysfunction
  • Fatigue
  • Hot flashes
  • Insomnia
  • Low sperm count
  • Mood swings and prone to irritability
  • Reduced lean muscle mass
  • Weight gain

You’ll notice that these symptoms diminish when your testosterone levels increase.

Low Testosterone Symptoms
Click to Discover Natural Ways To Boost Your Testosterone Levels

Negative Effects Of Testosterone Replacement Therapy

The biggest downside to relying on TRT is the unwanted side effects which you may experience. You may develop acne, sleep apnea, headaches, testicle shrinkage, and more. Since the treatment may cause your blood to become thicker, there’s also an increased risk of strokes and heart attacks.

Therefore, TRT should always be done under the supervision of a qualified doctor who will be able to monitor and mitigate any side effects which may arise.

Another downside to TRT is that once you get on it, you’ll continuously need to be on it to maintain your testosterone levels. You’ve not trained your body to optimally produce its own testosterone.

Now that you’re aware of the possible downsides, let’s see how you can alleviate the low testosterone problem holistically.

Give the 9 tips below a try for at least 6 months. They’re so effective that you may never need TRT.

Lose Weight Increase Testosterone

Out of all the tips listed here, this is the MOST IMPORTANT one.

Bring your bodyfat percentage to below 15%. The root cause of low testosterone in most men is excessive fat.

When you’re overweight or obese, there is higher aromatase activity in your body. What that means is that your body is converting testosterone into estradiol. Estradiol is estrogen – the female hormone!

Your body is fighting against you because you’re overweight. The aromatization of testosterone is irreversible. So your first goal will be to shed your stubborn pounds with a vengeance, and your testosterone levels will improve.

Testosterone Building Workouts

In addition to getting enough sleep, incorporating testosterone building workouts into your fitness routine can also help increase your testosterone levels naturally. Besides just helping you to burn calories and lose weight, daily exercise (especially resistance training) has been shown to increase testosterone levels.

High-intensity interval training (HIIT) and strength training exercises have been shown to be particularly effective in boosting testosterone. Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, bench presses, and rows.

Aim for challenging workouts that push your limits and incorporate progressive overload to continue stimulating testosterone production. Remember to allow for adequate rest and recovery between workouts to optimize hormone production and muscle growth.

You’ll want to gradually increase your weight training and remember to train your legs at least once a week. Leg workouts stimulates your body to release larger amounts of testosterone.

Do weight training 2-3 times a week.

Testosterone And Sleep Issues

Sleep plays a crucial role in testosterone production. Lack of sleep or poor quality sleep can lead to decreased testosterone levels. Studies have shown that men who have sleep disorders or consistently get less than 5 hours of sleep per night have lower testosterone levels compared to those who get adequate sleep.

You’ll want to get at least 7-8 hours of sleep a day. Initially, this may prove difficult because insomnia affects men who have lower testosterone.

But if you have a fixed sleep schedule and you exercise often, your body will be ‘trained’ to sleep at the right time daily. Since your body is exhausted from the exercise sessions, it’ll crave rest, and sleep will come more easily.

To improve your testosterone levels, it’s important to prioritize sleep and establish a consistent sleep schedule. Create a relaxing bedtime routine, avoid electronic devices before bed, and create a comfortable sleep environment to promote better sleep and optimize testosterone production.

Sunlight Increases Testosterone

Go out into the sun and get exposed to it for about 20 minutes daily. Your body needs the vitamin D, and sunlight improves testosterone production.

There are some articles online that mention the testosterone-boosting benefits of exposing one’s testicles to the sun for a few minutes daily. While the jury is still out on the validity of this point, if you have the privacy to expose your family jewels to direct sunlight, you may wish to give it a try.

It just might work for you.

If you live in a climate that doesn’t get much sun, you may wish to consume vitamin D supplements.

Eliminate Bad Habits That Lower Testosterone

One of the best ways to increase testosterone levels naturally is to eliminate bad habits that can lower your hormone levels. Certain lifestyle choices and behaviors can have a negative impact on testosterone production.

For example, excessive alcohol consumption, smoking, and a sedentary lifestyle can all contribute to lower testosterone levels. By cutting out these bad habits and adopting healthier ones, you can help optimize your hormone levels and improve your overall health.

Your body is a synergistic organism. For it to function well, it needs to be in good health. If you’re breathing in toxins from smoking or making your liver work overtime because of your daily alcohol sessions, it will prioritize keeping you healthy over testosterone production.

Your body’s resources will be employed to remove the toxins from your system. Testosterone production will take a backseat.

Aim to keep your body healthy and free from the side effects of nasty habits – and it’ll focus more on boosting your testosterone levels.

Follow A Testosterone Booster Diet Plan

This is another crucial tip to bear in mind. Eliminate processed foods as much as possible.


Sugar causes weight gain, inflammation and a myriad of other problems. By avoiding processed foods, you’ll not only find it easier to lose weight, but you won’t be consuming harmful artificial chemicals and ingredients that you can barely pronounce.

One of the main reasons low testosterone is skyrocketing among the male population is because of the proliferation of processed foods in our diets. Cutting these out is half the battle won.

Stick to natural foods and your body will have all the nutrients it needs to stay healthy. Remember that food is fuel and not therapy.

Avoid Estrogen Raising Foods

If you’re looking to increase your testosterone levels naturally, it’s important to avoid foods that can raise estrogen levels in your body. Estrogen is a hormone that can counteract the effects of testosterone, so minimizing its production can help maintain a healthy balance.

Some foods that can increase estrogen levels include soy products, flaxseeds, and processed foods that contain artificial hormones. You’ll want to avoid these at all cost until you’ve raised your testosterone levels.

By avoiding these foods and focusing on a diet rich in lean proteins, healthy fats, and vegetables, you can support optimal testosterone production and improve your overall health.

Consume Natural Testosterone Boosting Food

One of the best ways to naturally increase your testosterone levels is by consuming foods that are known to boost testosterone production. These foods are rich in nutrients and compounds that support hormone production and can help improve your overall health.

Some examples of natural testosterone boosting foods include: eggs, bananas, fatty fish (salmon, sardines, mackerel), lean meats like beef and chicken, nuts, avocados, ginger, onions, extra virgin olive oil, oysters, grapes, watermelon and leafy green vegetables have been shown to be beneficial for aiding testosterone production.

There are many other such foods. Do your research and make a list of these foods and try to have some of them daily. Incorporating these foods into your diet can have a positive impact on your testosterone levels and contribute to better overall health.

Testosterone Supplement Benefits

This is a grey area and some people may say that supplements aren’t entirely ‘natural’. We beg to differ here.

Supplements are a great way of adding vitamins, minerals and nutrients to your existing diet.
For example, ashwagandha and tongkat ali (longjack) are excellent for helping men increase their testosterone levels. It’s difficult to consume these plants/herbs with your normal meals.

The best way to get the benefits of these foods will be to take them in supplement form.

Very often, these supplement formulas also contain ingredients like zinc, maca, vitamin D, magnesium, copper, horny goat weed, etc. All these ingredients are highly beneficial to testosterone production.

So instead of trying to get your nutrients from many different supplements, just getting one good testosterone formula supplement will help you ‘recover’ and get the job done more easily.

Apply these 9 tips every single day and in a matter of months, you’ll absolutely feel the difference. And if you still don’t, then you might want to look into TRT.

But for now, give the natural methods a try. They’re safer, cheaper and will address the root cause of the problem. That’s where you start.

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